Comp. 08/10/2017

Defiant CrossFit – RX+ 90 mins

Warm-up

Warm-up (No Measure)

3 Rounds

10 SuperMans

15 Band Pull-Aparts

10 Bent Over Rows 75/55

*5mins of Shoulder Mobility
Move with a purpose. There is a lot of Shoulders today so on this back engagement, healthy Shoulder warm up, really perform each rep with a purpose.

Strength-con

Metcon (5 Rounds for weight)

10/7 Dips

10 Thrusters @60%

-Rest 1min-

10/7 Dips

7 Thrusters @70%

-Rest 1min-

10/7 Dips

4 Thrusters @75%

-rest 1min-

10/7 Dips

1 Thruster @80-85%

(Rest 1min and repeat the set of 1)

Metcon

Metcon (Time)

2 Rounds

500m Row

30 Wall Balls 20/14

15 T2B

*Rest 4mins
This doesn’t look like much but this is devastating if you push hard on the Row and still fight for unbroken wall ball sets. Crush it!

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